Apple to the Core
Recipes with Lower Calories
Coat a large skillet with nonstick cooking spray and add the zucchini, mushrooms, onions, tomatoes and garlic. Place the skillet over medium heat and cook, stirring constantly, for several minutes or until the vegetable are tender and most of the liquid has evaporated. Remove the skillet from the heat and set aside to cool slightly. First stir in the rice and then the egg substitute, yogurt, Swiss or Mozzarella and pepper. Coat a 2-quart casserole dish with nonstick cooking spray and spread the mixture evenly in the dish. Sprinkle the Parmesan over the top and bake at 350º for about 50 minutes or until browned and bubbly. Remove the dish from the oven and let sit for about 5 minutes before serving. Makes six 1¼ cup servings with 174 calories per serving with 1 gram of fat.
Confetti Corn Pudding
Place 1 cup or the corn and all of the onion, milk, egg substitute, flour, salt and pepper in a blender or food processor. Process for 1 minute or until the mixture is smooth. Add the parsley and process for an additional 10 seconds. Place the corn mixture in a large bowl and add the remaining corn kernels and the peppers. Stir to mix well. Coat a 1½ quart casserole dish with nonstick cooking spray and pour the corn mixture into the dish. Bake at 350º for 1 hour or until a sharp knife inserted midway between the center of the dish and the rim comes out clean. Remove the dish from the oven and let sit for 5 minutes before serving. Makes 6 servings with 98 calories and less than 1gram of fat per serving.
Cajun Chicken Pasta
Cook the pasta al dente according to package directions. Drain well, return the pasta to the pot and cover to keep warm.
While the pasta is cooking, coat a large nonstick skillet with nonstick cooking spray. Add the garlic and chicken and stir-fry over medium heat for about 3 minutes or until the chicken is browned. Reduce the heat to low and add all of the remaining ingredients except the pasta to the skillet. Cover and simmer, stirring occasionally, for about 10 minutes or until the vegetables are tender. Add the pasta to the skillet mixture and toss gently to mix. Remove the bay leaf and serve immediately. Makes 4 servings. 324 calories per serving with 2.2 grams fat.
From 1 lemon, grate enough peel to equal 2 teaspoons. Thinly slice half of second lemon; reserve slices for garnish. Squeeze juice from reaming 3 lemon halves into a small bowl. Stir in lemon peel, rosemary, olive oil, salt, pepper and garlic. Spray heavy skillet with nonstick cooking spray. Heat skillet over medium high heat until very hot. Meanwhile, toss chicken breast halves with lemon-juice mixture. Place chicken breasts halves in hot skillet; cook 5 minutes, brushing with remaining lemon-juice mixture in bowl. Turn chicken over and cook another 5 minutes or until juices run clear when thickest part of chicken breast is pierced with a knife. Garnish with lemon slices. Makes 4 main-dish servings.
On waxed paper, mix Chinese five-spice powder, flour, salt and pepper. Coat salmon fillets with spice mixture. In nonstick 10-inch skillet over medium heat, heat corn-oil spread. Add salmon; cook 8 to 10 minutes until fish flakes easily when tested with a fork, turning fillets once halfway through cooking time. Makes 4 main-dish servings.
Bow Ties with Cannellini Beans & Spinach
Prepare bow ties as label directs, using 2 tsp salt in water. Meanwhile, in nonstick 12-inch skillet over medium-high heat, heat olive oil. Add onion and cook until golden brown, about 10 to 12 minutes. In 1-cup glass measuring cup, mix chicken broth, cornstarch, crushed red pepper and 1/2 tsp salt. Add to same skillet along with beans and cook over medium heat until sauce boils and thickens slightly, about 1 minute. Just before draining pasta, stir spinach into water in saucepot; leave in only until it wilts. Drain pasta and spinach; return to saucepot. Add sauce; toss to mix well. Sprinkle with Romano cheese to serve. Makes 4 Servings.
Egg Foo Yong
In skillet, heat 1 tbl salad oil; cook and stir green pepper and onion until tender. Stir in shrimp, bean sprouts, water chestnuts and soy sauce. Heat through; remove from heat. In bowl, beat eggs until this and lemon colored; stir in shrimp mixture. In skillet, heat 1 tablespoon salad oil; pour egg mixture into hot skillet from ladle or cup to form patties about 5 inches in diameter. When patties are set and brown, turn to brow other side. Serve warm with Hot Soy Sauce. Makes about eight 5-inch patties (110 calories each)
Hot soy sauce: Heat 2 cups beef bouillon to boiling. Blend 2 tbl cornstarch, 1/4 cup cold water and 2 tbl soy sauce; stir gradually into bouillon. Cook, stirring constantly, until mixture thickens and boils. Boil and stir 1 minutes. Makes about 2 1/4 cups sauce (5 calories per Tablespoon).
Pineapple Orange Crème
Mix graham cracker crumbs and butter. Reserve 1/3 cub crumb mixture; press remaining crumb mixture in ungreased baking pan 8x8x2". In mixer bowl, beat dry milk, orange juice and egg white on high speed, 3 minutes. Add lemon juice; beat 3 minutes high speed. Blend in sugar on low speed, about 1/2 minute. Fold in pineapple. Pour into pan; sprinkle with reserved crumb mixture. Freeze at least eight hours. 9 servings (110 calories each).
Pour boiling water over gelatin and sugar in bowl, stirring until both are dissolved. Mix in remaining ingredients. Chill in freezer until thickened. Beat mixture until foamy. Pour into refrigerator tray. Freeze until firm. Makes eight 1/2 cup servings (70 calories each)
in small bowl beat egg and egg whites. Stir in green pepper, celery and pimiento. Pour into a Teflon-lined small skillet. Cook, shaking the skillet constantly. Transfer to serving plate and top with tomato sauce. Makes 1 serving, about 150 calories.
Combine skimmed milk, chicken broth, cornstarch and vegetable seasoning in a small saucepan. Cook, stirring constantly, until thickened. Add wine and continue cooking for 2-3 minutes, stirring. Place broccoli and seafood in a small casserole; pour sauce over them. Sprinkle with paprika. Bake at 400 degrees for 5 - 10 minutes, just until hot. Garnish with chopped pimiento and parsley. Makes 2 servings, about 150 calories each.
Sprinkle gelatin over cold coffee. Add hot coffee; stir until gelatin is dissolved. Add sweetener, extracts, and 1/3 cup of dry milk powder; stir. Refrigerate until firm. Remove from refrigerator, and spoon into blender. Add remaining dry milk powder; run at medium speed until smooth. Divide into 12 (3 oz) paper cups. Chill in freezer, 5 minutes. Insert wooden sticks in cent of cups. Freeze until firm. To Serve: Remove from freezer and tear paper cups away from pops.
Combine coffee, water, sweetener and saffron; Mix well. Let stand 30 minutes. Pour 1/2 cup of the mixture into each of 8 (3 oz) paper cups. Place in freezer. After 1 hour, or when coffee is half frozen, insert wooden sticks into center of cups. Freeze until firm. To serve: Remove from freezer and tear paper cups away from pops. Makes 8 servings.